Be kind to yourself.  Culture, genes, religion, upbringing, education, gender, sexuality, beliefs, and life experiences, create our world view and can make us who we are.   Life is not perfect, we will all have bad days, but we can make the best of it. Be kind to yourself.  Encourage rather than criticise yourself.  Treat yourself the way you would treat a friend in the same situation.

Take up a hobby and/or learn a new skill. Join a walking club, or a gym where you meet others. Increase your confidence and interests,  or prepare for finding work.

 Help others Volunteering is a fantastic way to meet people and increasing your interests Get involved with a community project, charity work, or simply help someone you know.   As well as benefiting others, you’ll be doing something worthwhile which will help you feel better about yourself.

Eat healthily, Research in neuro science is uncovering details of how our diets influences the brain are uncovering the details of how the foods we consume affect our cravings, our moods, and even our memories. Eat regularly, eat breakfast, eat healthily, eat fruit and vegetables, start your day with a glass of water to flush toxins from your body.

Connect with others, our brains are hardwired for relationship that’s how we survive as a species. Stay in touch with family and friends – make regular and frequent contact with them.

 See the bigger picture, we all give different meanings to situations and see things from our point of view.  Broaden out your perspective and consider the bigger picture (‘the helicopter view’). What meaning am I giving this?  Is this fact or opinion?  How would others see it?   Is there another way of looking at this?  How important is it, or will it be in a year’s time?  What can I do right now that will help most?

 Exercise, Physical exercise is one of the best things you can do for your brain. It boosts production of new brain cells, slows down brain cell aging, and improves the flow of nutrients to the brain. It can also increase your levels of dopamine along with both serotonin and norepinephrine. Being active helps lift our mood, reduces stress and anxiety, improves physical health, and gives us more energy.   Get outside, preferably in a green space or near water. Get a dog, find an activity you enjoy doing, and just do it.

  Have some fun and/or be creative Having fun or being creative helps us feel better and increases our confidence.  Watch comedy or cartoons on the TV, buy a good joke book, go dancing, Enjoy yourself!

 Relax Make time for yourself.  Allow yourself to chill out and relax.  Find something that suits you – different things work for different people. Breathe…

Sleep, get into a healthy sleep routine – including going to bed and getting up at the same time each day. Try not to eat anything before bedtime.

 Be alcohol aware, avoid using alcohol (or non-prescribed drugs) to help you cope – it will only add to your problems.

 Accepting: ‘It is as it is We tend to fight against distressing thoughts and feelings, but we can learn to just notice them and give up that struggle. Some situations we just can’t change.  We can surf those waves rather than try to stop them.   Allow those thoughts and sensations just to be – they will pass.